5 MOST IMPORTANT FAT BURNING SECRETS! 1)EAT MORE PROTEIN
Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. You should aim to consume protein with every meal, not only because protein will keep nitrogen levels high which will result in muscle growth. But because protein compared to all the other macronutrients (carbohydrates & fats) has the greatest thermogenic effect. Protein has a thermogenic effect of 30% which means that for every 100 calories you eat, 30 calories are burned by your body to digest the food leaving you with 70 net calories.
LIST OF FOODS HIGH IN PROTEIN. MEATS - Meat cuts should be lean, trimmed & skinless. -
Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
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Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
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Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
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Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
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Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.
DAIRY - Choose mostly low fat dairy products -
Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
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Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
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Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
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Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat -
Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
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Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
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Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS - These are available in powders/bars/drinks/etc. -
Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
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Casein Protein: (A slow digesting milk protein.)
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Soy Protein: (Derived from soyabeans.)
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Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
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Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
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Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:
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Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*
2) EAT FAT TO LOSE FAT MAKE SURE YOU EAT YOU'RE FAT! So many people go on crazy low fat diets, its just silly.. Fat is very important for the human body, we all need fat for our body and brain to function properly. Fat is also very important in hormone regulation especially testosterone production! Going on a low fat diet is just counter productive. Fat does not make you fat, excess calories make you fat no matter what macronutrient those calories come from. Eat fat to help you lose fat!
HOW MUCH FAT DO YOU NEED? Everyone should aim for at least 0.4grams of fat per pound of their LEAN body weight (your overall body weight subtract your body fat percentage) so for example if you weigh 200lbs at 22% body fat you should consume at least 62g of fat per day (200 - 22% = 156lbs of LBW x 0.4 = 62.4). Don't be afraid of it.
WHAT ARE SOME GOOD SOURCES OF FAT? -
Avocado
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Almonds
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Walnuts
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Peanuts
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Peanut butter
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Bacon
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Canola oil
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Olive oil
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Salmon
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Egg yolks
WHAT ARE THE DIFFERENT TYPES OF DIETARY FAT? SATURATED FAT This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
TRANS FAT This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic transfat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
MONOUNSATURATED FAT This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
POLYUNSATURATED FAT This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
DOES THIS MEAN I HAVE TO AVOID SATURATED AND TRANS FAT? No it does not, just keep them in moderation and don't go overboard on them, try base most of your fat intake around Monounsaturated and Polyunsaturated fats, but this does not mean fully avoid all Saturated and Trans fats! Saturated fat has the biggest impact on increasing testosterone levels, so its not all just bad news. Consuming any type of fat is fine to meet your minimum fat requirements of 0.4g of fat per pound of LEAN bodyweight, but like I said before try base the majority of your daily fat intake around Monounsaturated and Polyunsaturated.
3) GET A GOOD NIGHTS SLEEP Getting a good night sleep is very important for so many reasons. Sleep is important for recovery of the CNS (central nervous system) which is CRUCIAL for fat loss. Sleep is also a stimulator of GH (growth hormone) secretion. Growth hormone is one of the most powerful fat loss hormones in the body! Make sure you get at least 6 hours of sleep per night minimum to maximize your growth hormone release and increase your fat burning potential!
4)TAKE YOUR VITAMINS TO INCREASE FAT BURNING Believe it or not, many vitamins play a role in fat mobilization and can help you lose weight. Vitamin C is a great example, since it is needed for the production of several amino acids that aid in the fat-burning process. In addition to this, some studies have shown that Vitamin D can increase the amount of fat burned by up to 50 percent. Both A and B vitamins play a critical role in keeping stress levels in check, which is important, since if your stress levels are high, your body will automatically go into fat-storing and muscle-burning mode something you definitely don’t want. LIST OF VITAMINS & MINERALS AND WHAT ROLE THEY PLAY IN THE HUMAN BODY
VITAMIN A - Retinol, Retinal Retinoic Acid Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction. It is a central component for healthy vision; vitamin A nourishes cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development. It influences the function and development of sperm, ovaries and placenta and is a vital component of the reproductive process. -
Eggs & Dairy
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Salmon and Fish
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Yellow Fruits & Vegetables
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Prunes
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Blueberries
VITAMIN B1 - Thiamin Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates, fat and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 is also essential for the proper functioning of nerve cells. -
Whole Grains
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Meat
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Nuts
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Yeast Products
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Legumes
VITAMIN B2 - Riboflavin Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine triphosphate (ATP). Under some conditions, vitamin B2 can act as an antioxidant. -
Leafy Green Vegetables
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Fish
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Eggs & Dairy
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Meat & organ Meats
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Whole Grains
VITAMIN B3 - Niacin Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats, and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and as a memory-enhancer. -
Poultry & Meats
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Nuts
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Whole Grains
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Fish
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Dairy Products
VITAMIN B5 - Pantothenic Acid Vitamin B5 plays an important role in releasing energy from sugars and fats. It is also important in the production of fats and also has a role in modifying the shape of proteins. -
Peas & Beans
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Whole Grains
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Meats
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Poultry
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Fruits
VITAMIN B6 - Pyridoxal, Pyridoxamine & Pyridoxine Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system, which are needed to fight many diseases. It helps maintain normal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6. -
Bananas
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Potatoes
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Meats Organ Meats
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Fish & Poultry
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Leafy Green Vegetables
VITAMIN B9 - Folic Acid Vitamin B9, also known as Folic acid, is a B vitamin necessary for cell replication and growth. Folic acid helps form building blocks of DNA, which holds the body's genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells. -
Leafy Greens
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Fermented Foods
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Offal Meats
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Bran Cereals
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Tea
VITAMIN B12 - Cyanocobalamin Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-Lmethionine). Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke and other diseases such as osteoporosis and Alzheimer's. -
Dairy Products
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Eggs
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Fish
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Meats
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Fermented foods
VITAMIN D – Calcitriol
Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones. Vitamin D may also transfer calcium from the bone to the blood, which may actually weaken bones. Though the overall effect of vitamin D on the bones is complicated, some vitamin D is certainly necessary for healthy bones and teeth. -
Fatty Fish
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Eggs
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Organ Meats
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Milk
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Sunlight
VITAMIN C - Ascorbic Acid Vitamin C is an essential water-soluble vitamin that has a wide range of functions in the human body. One of vitamin Cs important functions is acting as an antioxidant, protecting LDL cholesterol from oxidative damage. When LDL is damaged the cholesterol appears to lead to heart disease, but vitamin C acts as an important antioxidant protector of LDL. Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein. Vitamin C has a range of additional functions. Its is needed to make collagen, a substance that strengthens many parts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine. Vitamin C also aids in the formation of liver bile which helps to detoxify alcohol and other substances. Evidence indicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease, lowering the risk of developing cataracts. -
Berries
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Fruits esp. citrus
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Red Peppers & Tomatoes
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Broccoli & Spinach
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Sprouts
VITAMIN E - Alpha-Tocopherol Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the 'bad' cholesterol), from damage. Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks. Vitamin E also plays some role in the body's ability to process glucose. Some trials suggest that vitamin E may help in the prevention and treatment of diabetes. In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions, vitamin E has now been shown to directly affect inflammation, blood cell regulation, connective tissue growth and genetic control of cell division. -
Nuts & Seeds
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Avocado
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Vegetables and Vegetable Oils
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Whole Grains
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Organ Meats &Eggs
VITAMIN H - Biotin Vitamin H is actually part of the B-complex. It is involved in energy production, synthesis of fatty acids and support of nervous system growth -
Dairy Products
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Meat & Poultry
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Oats & Grains
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Soy Beans and Legumes
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Mushrooms & Nuts
VITAMIN K - Phylloquinone Menaquinone Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin K accomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin. Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery. -
Leafy Vegetables
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Whole Grains
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Eggs
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Polyunsaturated Oils
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Seaweed
CALCIUM Of all the essential minerals in the human body, Calcium is the most abundant. Calcium helps the body form bones and teeth and is required for blood clotting, transmitting signals in nerve cells, and muscle contraction. Calcium helps prevent osteoporosis; of the two to three pounds of calcium contained in the human body, 99% is located in the bones and teeth. Calcium also seems to play a role in lowering blood pressure, and has been shown to reduce the risk of cardiovascular disease in postmenopausal women. -
Dairy Products
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Fish w/bones
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Whole Grains, Seeds & Nuts
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Green Vegetables
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Beans
CHLORINE Present in the body as the chloride ion,this and sodium are essential to life. It is responsible in part for maintenance of membrane potential in nerves, nutrient absorption and transport, maintenance of blood volume and pressure, and many more functions. -
Table Salt
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Tap and Bottled Water
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Seafood
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Pickled foods
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Salted Foods
CHROMIUM A trace element, chromium is essential in the production of a substance called glucose tolerance factor (GTF) which is important in the utilisation of insulin, a hormone which stabilises blood sugar. It is also involved in the synthesis of fatty acids and cholesterol. -
Fermented Foods
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Whole Grains
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Dairy Products and Meats
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Grapes & Raisins
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Beets & Black pepper
COPPER Copper is a trace element that is essential for most animals, including humans. It is needed to absorb and utilize iron. The influence of copper upon health is due to the fact it is part of enzymes, which are proteins that help biochemical reactions occur in all cells. Copper is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anaemia. Copper may be absorbed by both the stomach and small intestinal mucosa, with most absorbed by the small intestine. Copper is found in the blood bound to proteins. -
Seafood
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Whole Grains & Nuts
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Meats Organ Meats
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Legumes & Green Vegetables
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Molasses
IODINE Iodine aids in the development and functioning of the thyroid gland. It is an integral part of the hormone thyroxine, one of the thyroids major hormones. Thyroid hormones are essential for proper cellular metabolism. -
Shellfish
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Fish
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Seaweed
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Iodised Table salt
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Whole Grains
IRON Iron is one of the human body's essential minerals. It forms part of haemoglobin, the component of the blood that carries oxygen throughout the body. People with ironpoor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people can become fatigued even when they are not anaemic. -
Seafood & Fish
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Meat & Organ Meats
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Poultry & Eggs
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Fruit & Vegetables
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Whole Grains & Legumes
MAGNESIUM Magnesium is an essential mineral for the human body. It is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium. Under certain circumstances magnesium has been found to improve vision in people with glaucoma. Similarly, magnesium has demonstrated an ability to lower blood pressure. -
Meat & Dairy
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Fish
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Whole Grains Green Vegetables
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Nuts & Beans
MANGANESE Manganese is an essential trace mineral that is required in small amounts to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in the production of cellular energy, reproduction and bone growth. Manganese works with Vitamin K to support normal blood clotting. Working with the B-complex vitamins, manganese helps promote a positive outlook when faced with stress, frustration, and anxiety. -
Seeds & Nuts
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Whole Grains Leafy Vegetables
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Berries & Fruit
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Eggs & Avocado
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Tea & Seaweed
MOLYBDENUM Molybdenum is an essential trace mineral in animal and human nutrition. It is found in several tissues of the human body and is required for the activity of some enzymes that are involved in catabolism, including the catabolism of purines and the sulfur amino acids. Animals can be made molybdenum deficient by feeding them diets containing high amounts of tungsten or copper. -
Legumes
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Dark Leafy Green Vegetables
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Whole Grains
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Dairy Products
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Organ Meats
PHOSPHOROUS Phosphorus is an essential mineral that is usually found in nature combined with oxygen as phosphate. Most phosphate in the human body is in bone, but phosphatecontaining molecules (phospholipids) are also important components of cell membranes and lipoprotein particles, such as good (HDL) and bad (LDL) cholesterol. Small amounts of phosphate are engaged in biochemical reactions throughout the body. The role of phosphate-containing molecules in aerobic exercise reactions has suggested that phosphate loading might enhance athletic performance, through controlled research has produced inconsistent results. -
Fermented Foods
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Meats & Poultry
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Whole Grains & Seeds
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Dairy & Eggs
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Mushrooms & Vegetables
SULPHUR Sulphur is needed in the formation of the hormones and is a component of some amino acids. Important in the manufacture of many proteins, it also helps keeps your energy levels stable. Helps to keep hair, muscles and skin health and contributes to fat digestion and absorption. Found in insulin and helps to regulate blood sugar. Combines with toxins to neutralize them. -
Beans & Vegetables
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Meats & Eggs
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Fish & Garlic
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Fish
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Dairy Products
POTASSIUM Potassium is an essential mineral needed to regulate water balance, levels of acidity and blood pressure. Potassium, together with sodium-potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles. People with low blood levels of potassium who are undergoing heart surgery are at an increased risk of developing heart arrhythmias and an increased need for cardiopulmonary resuscitation. Potassium is also required for carbohydrate and protein metabolism. -
Fruits & Vegetables
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Legumes & Whole Grains
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Seeds & Nuts
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Dairy & Meats
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Poultry & Fish
SODIUM Sodium functions with chloride and bicarbonate to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues. The body receives sodium primarily in the form of table salt (sodium chloride). Sodium, the principal extracellular ion, has the property of holding water in body tissues. Sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulating the adrenal glands. High sodium levels can cause high blood pressure. Sodium aids in preventing heat prostration or sunstroke.
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Table Salt
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Fermented Foods
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Fish, Shellfish & Seaweed
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Soy Products
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Peppers & Pickles
SELENIUM Selenium is an essential trace mineral. Selenium activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer. Yeastderived forms of selenium have induced "apoptosis" (programmed cell death) in cancer cells in test tubes and in animals. One study found that men consuming the most dietary selenium developed 65% fewer cases of advanced prostate cancer than did men with low levels of selenium intake. Selenium is also essential for healthy immune functioning. Even in a non-deficient population of elderly people, selenium supplementation has been found to stimulate the activity of white blood cells. Selenium is also needed to activate thyroid hormones. -
Nuts & Seeds
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Whole Grains
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Fish & Shellfish
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Fermented Foods
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Organ Meats
ZINC Zinc is an essential mineral with a wide variety of functions within the human body. Zinc is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions. -
Whole Grains & Vegetables
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Meat & Poultry
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Fish & Shellfish
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Eggs & Dairy
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Seeds & Mushrooms
FLAVONOIDS Flavonoids, an array of over 6,000 different substances found in virtually all plants and are responsible for many of the yellow, orange, and red plant colors. Most flavonoids function in the human body as antioxidants. In this capacity, they help neutralize overly reactive oxygen-containing molecules and prevent these overly reactive molecules from damaging parts of cells. Flavonoids have also been shown to play a role in fighting excessive inflammation and have also shown antiviral activity. Flavonoids are comprised of groups such as flavonols, dihydro flavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins. Examples of flavonoids are quercetin, hesperidin and the soy isoflavones. -
Coloured Fruits
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Berries
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Cabbage, Onions and Parsley
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Soybeans and Soy products
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Tomatoes
CAROTENOIDS Carotenoids represent one of the most widespread groups of naturally occurring pigments. Like Flavonoids, these compounds are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. Many of the carotenoids are Vitamin A precursors, so help with Vitamin A deficiency. They also have strong antioxidant and immune enhancing activity and have been shown to play a role in enhancing cell communication. Carotenoids include molecules such as lutein, lycopene and beta cryptoxanthin. -
Carrots
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Tomatoes and Coloured Vegetables
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Sweet Potatoes
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Spinach
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Collard Greens
LECITHIN Lecithin is a fatlike substance called a phospholipid. It is produced daily by the liver if the diet is adequate. It is needed by every cell in the body and is a key building block of cell membranes. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Although it is a fatty substance, it is also a fat emulsifier. Hence, it supports the circulatory system. Its choline is used in the production of the neurotransmitter acetylcholine. -
Eggs
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Soybeans
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Peanuts
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Organ Meats
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Supplements
CO-ENZYME Q10 Coenzyme Q lies at the heart of our cells and energy producing process. Special organelles (tiny organs) inside our cells, called mitochondria, take fat and other substances and convert them into usable energy. This process always requires coenzyme Q. In some cells, like heart cells, this energy conversion process can be the difference between life and death and so can the activity of coenzyme Q. Coenzyme Q is a well-established antioxidant used by the body to protect cells from oxygen damage. It is also referred to as ubiquinone. -
Organ Meats
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Fish
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Whole Grain Germ
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Poultry
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Supplements
CHOLESTEROL Cholesterol is a component of cell membranes and a precursor for synthesis of steroid hormones and vitamin D. The compound is synthesized in the liver under feedback control by dietary cholesterol. Because sufficient amounts of cholesterol can be synthesized endogenously to meet physiological demands, dietary cholesterol is not considered an essential nutrient for adults and children over the age of 2 years. Cholesterol is lipid sterol compound found exclusively in foods of animal origin such as dairy products, eggs, beef, pork, lamb, poultry and fish. The most concentrated sources of dietary cholesterol are liver and other organ meats, egg yolk, and shellfish. Plants contain sterol analogues of cholesterol called phytosterols. Cholesterol is mentioned here more for reference purposes, as dietary cholesterol is not essential in humans over 2.
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Organ Meats
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Egg Yolks
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Shellfish
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Meat and Poultry
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Whole Milk
PHYTONUTRIENTS Other than the carotenoids and flavonoids, there are many other phytonutrients (nutrients from plants) that are consumed regularly and have a proven beneficial effect on health. These benefits include, antioxidant properties, antitumor, cardio protective and neuroprotective properties. Some major examples are: -
Indoles: Cruciferous vegetables
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Sulforaphane: Cruciferous vegetables
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Allicin: Garlic, Onions.
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Genistein: Soy products (e.g., tofu)
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Polyphenols: Green Tea
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Anthocyanins: Wild blueberries, bilberries, blackberries
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Limonoids: Citrus Fruits
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Capsaicin: Chili and Peppers
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Sterols: Cruciferous vegetables, cucumbers, squash, sweet potatoes, soy foods, eggplant, whole grains, tomatoes
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Elegiac acid: Strawberries
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Lignans: Nuts and seeds
5)
CONSUME FIBER
Make sure you consume fiber! It will help with your fat loss, fight against heart disease, cholesterol, diabetes and colon cancer and a huge role in fighting obesity. Fiber is a compound that only plants contain. The fiber we consume is dietary fiber that only comes from plant foods such as oats, fruits, grains, etc.. Fiber is broken down into 2 forms, soluble and insoluble fiber.
Soluble Fiber Soluble fiber, as the name implies, dissolves in water. These fibres bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibres help to regulate blood sugar levels.
Soluble fiber slows gastric emptying while it stimulates digestive enzyme release. This enables better digestion of food as well as slows the rate of calorie surge into your blood and results in better metabolic control.
Insoluble Fiber Insoluble fiber, again as the name implies, does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine. Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.
The average American only consumes 12g of fiber per day, when health experts recommend a minimum of 35g daily.
Fiber is a good natural way of helping to reduce body fat. It.
Both types of fiber will help weight loss by acting as a sponge for toxic waste which is crucial in the weight loss process. You must realize that fat is not only a warehouse for surplus of calories but a storage for excess fat soluble toxins and pollution which has to come back out again when you lose weight… If you can’t get these toxins out of your body correctly as they re -enter your bloodstream, then you run the risk of getting poisoned while you try to lose weight. In some cases your body will not give up a toxic lawyer of fat as a defence mechanism so you do not get poisoned. Stuck at a weight loss plateau.
I Hope you have enjoyed my FREE E-BOOK and I ’m looking forward to helping YOU achieve YOUR fitness goals with my: 12 WEEK TRANSFORMATION PROGRAM! Josef Rakich
